DL 56x10

K to E 50,40,20

C&P 10s36, 15sx21, 20sx15

wrist curls 15x15

bench 88x10, 110x10, 121x8

db bench 20sx30, 30sx25, 88x21

K to E 50,40,30

pull ups 8,8,8

C&P 10sx45, 15sx21

morning warmup

cool down

pullovers 20,x20, 30x20

K to E 50,40,30,20,10

pull ups 6,7,8,9,5,5,5

bench 88x20, 99x15, 110x12, 121x9, 132x7

DB bench 20sx30, 30sx25

morning warmup

4x500/1 min rest, slow to faster
500m 2:15
1000 4:25
1500 6:27
2000 8:10

warmup for squash 45 min
C&P 10sx36, 15sx 21, 25sx10,10

Sunday morning wakeup
PM bike 15 km, DL 270x15, 320x5
LP 270x20, 360x20

done

wrist curls

pups 6,7,8,9,5